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Pomegranate vs Grape - In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Grape?

  • Pomegranate is higher in Copper, Fiber, Folate, Vitamin B5, and Vitamin C, yet Grape is higher in Manganese.
  • Grape's daily need coverage for Manganese is 26% more.
  • Pomegranate has 16 times more Vitamin B5 than Grape. While Pomegranate has 0.377mg of Vitamin B5, Grape has only 0.024mg.
  • The amount of Sugar in Pomegranate is lower.

We used Pomegranates, raw and Grapes, american type (slip skin), raw types in this article.

Infographic

Pomegranate vs Grape infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +140%
Contains more Phosphorus +260%
Contains more Potassium +23.6%
Contains more Zinc +775%
Contains more Copper +295%
Contains more Calcium +40%
Contains less Sodium -33.3%
Equal in Iron - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Magnesium +140%
Contains more Phosphorus +260%
Contains more Potassium +23.6%
Contains more Zinc +775%
Contains more Copper +295%
Contains more Calcium +40%
Contains less Sodium -33.3%
Equal in Iron - 0.29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Grape
Contains more Vitamin E +215.8%
Contains more Vitamin C +155%
Contains more Vitamin B5 +1470.8%
Contains more Folate +850%
Contains more Vitamin K +12.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B3 - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin E +215.8%
Contains more Vitamin C +155%
Contains more Vitamin B5 +1470.8%
Contains more Folate +850%
Contains more Vitamin K +12.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B3 - 0.3

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Grape
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Grape Opinion
Net carbs 14.7g 16.25g Grape
Protein 1.67g 0.63g Pomegranate
Fats 1.17g 0.35g Pomegranate
Carbs 18.7g 17.15g Pomegranate
Calories 83kcal 67kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g 16.25g Pomegranate
Fiber 4g 0.9g Pomegranate
Calcium 10mg 14mg Grape
Iron 0.3mg 0.29mg Pomegranate
Magnesium 12mg 5mg Pomegranate
Phosphorus 36mg 10mg Pomegranate
Potassium 236mg 191mg Pomegranate
Sodium 3mg 2mg Grape
Zinc 0.35mg 0.04mg Pomegranate
Copper 0.158mg 0.04mg Pomegranate
Vitamin A 0IU 100IU Grape
Vitamin E 0.6mg 0.19mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 4mg Pomegranate
Vitamin B1 0.067mg 0.092mg Grape
Vitamin B2 0.053mg 0.057mg Grape
Vitamin B3 0.293mg 0.3mg Grape
Vitamin B5 0.377mg 0.024mg Pomegranate
Vitamin B6 0.075mg 0.11mg Grape
Folate 38µg 4µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 14.6µg Pomegranate
Tryptophan mg 0.003mg Grape
Threonine mg 0.017mg Grape
Isoleucine mg 0.005mg Grape
Leucine mg 0.013mg Grape
Lysine mg 0.014mg Grape
Methionine mg 0.021mg Grape
Phenylalanine mg 0.013mg Grape
Valine mg 0.017mg Grape
Histidine mg 0.023mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.114g Grape
Monounsaturated Fat 0.093g 0.014g Pomegranate
Polyunsaturated fat 0.079g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
11
Grape
Mineral Summary Score
15
Pomegranate
7
Grape

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Pomegranate
4%
Grape
Carbohydrates
19%
Pomegranate
17%
Grape
Fats
5%
Pomegranate
2%
Grape

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 49)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.